August 1

1. Clean 86%x1x2 90%x1x2 94%x1 98%x1

2. Front Squat 25 reps for time 235/155

3. 25 ring dips 3 min rest x3

4. 30 Power clean 135/95
    30 Hand release push ups
    3 rnds

5. Sprint dragging a sled behind. Make sled heavy. Number and rests up to you

July 31

1. Push press 3 sets of 4

2. Snatch 90-95% 1 rep for 5 sets

3. 12 dl 345/225 2 min rest x3

4. 30-20-10
    calorie row
    chest to bar
    wall ball 10 foot 30/20 lbs

5. Prowler sprints, number and weight up to you

July 30

1. Back Squat 3 sets of 4

2. 10 power clean 255/160, 3 min rest x3, scale as needed
    After last set rest 3 min then 25 bench press 205/135 for time, scale as needed

3. 21-15-9
    DB ground to overhead 45/35
    Jump over box 30/24 inch, feet can touch top of box
    After the set of 9 go right into 50 toes to bar

July 28 or 29

1. Jerk- 80% 3 sets of 2
    85% 3 sets of 2

2. Kayak 1 hour or Row 30 min. Try to maintain the same pace.

July 27

1. Deadlift 3 sets of 6
    Bench press 3 sets of 6

2. 1 arm kettlebell clean and jerk (bell touches ground each rep) max reps in 1 minute left arm 30 sec
    rest 1 min max reps right arm. 30 sec rest left arm, 30 sec rest right arm. 70/55

3. Stand under an object that you can barely touch with a max vertical leap. Jump and touch your
    mark 10 times as quick as you can, rest one minute x5

4. 6 rnds
    10 db thrusters 45s/35s
    3 rope climbs 15 foot

5. Row 400 all out full recovery x2

July 26

1. Front Squat 3 sets of 6

2. Power Snatch 2 sets of 15, sets don't need to be unbroken, just as quick as you can. 145/100

3. 50 double unders rest 30 seconds x7

4. 4 rounds
    20 toes to bar
    10 hspu on 45 lbs plates with no abmat between. Hands in center of the plates.

5. Hill Sprints. Number and rests up to you.

July 25, 2012

July 25

1. Push/ Split Jerk- 1 rep max

2. Front Squat- Use a weight that will be very challenging for 15-20 reps. Do 2 sets.

3. 20 ring muscle ups 3 min rest 20 ring muscle ups

4. 4 rnds
    10 OHS 155/105
    10 burpee jump over box, feet can touch top of box 24/ 20 inch

5. Stairs- hit the local high school stadium or whatever and do repeats, up and down constitutes one interval. How many you do and rest is up to you.

Just so everyone knows, I'll have a explanations tab up in next few days going over the general layout of how this training is gonna go, what to expect, etc. Also I know peoples schedules are tough and can't do everything daily, you can text me if you have questions about what things should be a priority for you. Individuals weakness training isn't included in this also so make sure you hit those movements that need practice as well. I'll have stuff about that in explanations as well.

July 24, 2012

1. Push Press 3 sets of 6

2. 30 power cln for time 205/135
     2 min rest
    50 shld to overhead 135/95

3. Max set chest to bar x3 full recovery rest